The Program

 

How does the exercise program work?

Each week there will be 5 totally new workouts. The exact format changes week to week, but a typical week might include 1 upper body workout, 1 lower body workout, 2 full body workouts and a Friday surprise challenge! 

My program is about building a healthy lifestyle and making exercise a habit which is why I release a new workout each weekday. I write each workout totally fresh the day before, and I’m always inventing new, exciting ways to challenge your body so you will never get bored following my program. 

You also won’t ever hit a plateau with my program. Did you know that if you don’t mix up your workout routine your progress will flat line? The reason is that when you perform the same exercises repeatedly, they become easier over time and your body gets used to them. Your body can adapt to a workout routine in just 6 weeks!

That’s why it’s so important to add variety into your workouts to keep challenging yourself.

 

How do I access the workouts?

My workouts (and meal plans) can be accessed via my website at alexia-clark.com. You’ll need to log in before you can access the members area where you’ll find each day’s workout.

 

Is there an app for the program?

Right now there is an App for iPhones only, but if you are an Android user don’t worry the website functions in a similar way. You can access the program on any device by signgin in to your account at alexia-clark.com in your mobile browser (and I’m working on an Android app :))

 

Can I do this program at home?

Yes! My program is all online so you can train anywhere in the world. My program includes both a home and a gym option for each workout so it’s perfect for working out at the gym, at home or when you’re traveling.

 

How long are the workouts?

There is a shorter and longer option for each workout so that you can choose either a 25-30 minute options, or 50-60 minute option. 

 

How do I do the workouts?

Each day you have the option of a shorter or a longer workout, for either the gym or at home. The shorter workout is 2 circuits and I expect it to take you 30-35 minutes. The longer workout is 3 circuits with 2 optional circuits if you have a bit more time. I’d expect 3 circuits to take you 50-60 minutes and if you want to add the optional circuits as well add another 15-20 minutes.

For each circuit you will complete each exercise in order for the number of reps indicated. For example, if circuit 1 includes squats, lunges, wall sits and burpees and it says circuit sets: 3, this is how you will complete the circuit:

 

Round 1 / Set 1: Squats, lunges, wall sit, burpees

Round 1 / Set 2: Squats, lunges, wall sit, burpees

Round 1 / Set 3: Squats, lunges, wall sit, burpees

That will complete the circuit and you will move on to circuit 2.

 

What equipment do I need?

That depends if you choose to workout at the gym or at home. If you ever don’t have any piece of equipment.

 

For my home workouts you will usually just need: 

• Dumbbells (light, medium and heavy)
• Chair/step/bench
• Long resistance band (light, medium)
• Mini band

 

For my gym workouts you will usually just need: 

• Dumbbells (light, medium and heavy)
• Kettlebells  
• Barbells
• Bench/ step
• Cable machines
• Medicine balls/soft sand medballs
• Long resistance band (light, medium)
• Mini band
• Landmine

I sometimes include a kettlebell or medball in my home program but you can substitute in a dumbbell or I will offer an alternate exercise.

If you don’t have resistance bands yet, you can buy my resistance bands here: https://shop.alexia-clark.com/

 

Which weights should I choose for each exercise?

When choosing weight it always depends on the exercise and your fitness level. Form should always be your priority, and you should always be using a weight that challenges you without forcing you to complete the movement in an unsafe way. 

 

When I recommend reps for exercises, choose a weight that is challenging enough for you that the last 2-3 reps burn and feel challenging without sacrificing your form. For the timed circuits, choose a weight that is challenging enough to keep the movement fluid for the time, but again not sacrificing form. If you are not sure what weight to start with, always go lighter and increase the weight on the following circuit. 

 

How do I make sure I am getting stronger? 

You will become stronger in a number of different ways, muscular strength, muscular endurance, cardio vascular endurance and mental strength. For muscular strength you should make sure you are increasing weight on your second and/or third round for REP circuits (unless directed otherwise in circuit notes). When you increase your weight you should have to decrease your reps. If you feel that you can easily exceed the recommended REP range that is a great indicator that you should increase your weight. For muscular endurance, you should aim to keep your movements fluid and at a steady pace for your TIMED circuits. Try not to stop for the time stated in the circuit notes. To become stronger in this area try going a bit quicker to fit more reps in the time recommended. Your cardio vascular endurance will be built overtime from doing the workouts. Full body workouts will have a cardio element to them in timed circuits. Building your cardio vascular endurance is about being consistent. Mental strength is something you should be aware of. After each workout focus on celebrating your wins – no matter how big or small they are. Always leave a workout with positives – even write them down! You should also make sure you are fueling your body in the correct way. Check out my nutrition plan for healthy meals and snacks 

 

Should I warm up and cool down?

It’s important to warm up before a workout and cool down after. I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.

 

My gym is very busy, is it okay if I switch the order of exercises in the circuit? 

There is a reason the workouts and circuits are written the way they are. I program them so you can get the best results however, sometimes it is okay to switch up the order of the exercises if it will help you better navigate your gym. Keep in mind, if it is difficult to get on a piece of equipment, you can substitute that specific exercise with the one given under the home workout. Also, don’t be afraid to work with someone and share a machine if you are both using the same machine. 

 

Should I do extra cardio in addition to your workouts?

You don’t need to add in additional cardio with my program because cardio is built into the circuits I design. However, if you would like to add in some cardio as a warm-up or cool down before or after a workout, that’s fine too. I advise you not to do intense cardio training in addition to my program as your body needs time to recover.

 

How many days per week do you recommend I workout?

Personally, I try to move my body in some way 7 days a week because I feel better and have more energy when I’m active. I post my workouts 5 days a week, but if you have specific activities you enjoy, or want to repeat a previous workout on the weekends you definitely can. Listen to your body and make sure if you feel you need a rest day you take one!

 

What do you recommend I do on the weekends?

Workouts are posted 5 days a week (Monday – Friday). I leave the weekends open for you to do any activities you enjoy. Some people will use it as recovery and focus on yoga or stretching, while others might go for a run or swim or repeat a circuit from a previous exercise.

 

The circuits are taking me a long time to complete, is that normal?

It’s totally normal for my workouts to be taking a little longer while you’re getting used to the new style of training and maybe need longer rest breaks between circuits. I strongly recommend you take your time and get your form right by watching my video demos and reading the descriptions of each exercise before you begin. Just keep going for as long as you have and don’t feel guilty if you don’t finish all the circuits every time – remember, the fact that you are moving your body and challenging yourself is THE most important thing. You will see results as long as you are consistent, and gradually you will find you get through more of the circuits. If you find that after a while you are not moving through the circuit quicker try setting up a timer to help you become aware of how much rest you are taking between exercise and rounds. 

 

Do you follow this program yourself?

Yes, I follow exactly the same program that I share with you – I love these workouts and I wouldn’t want to do anything else! You will see that I share the first circuit most days to my instagram stories (and I often give extra tips on form in those!), but I don’t stop after that circuit – I do the whole thing 🙂

 

When will I see results?

It’s important to understand that my program is about building a healthy lifestyle and making exercise a habit. There are no quick fixes when it comes to health and I’m building a program that you can stick with for the long term. We’re all different which is why we’ll each see results start to appear at different stages of our fitness journey, but I can guarantee that if you are consistent your body WILL start to change. You will have more energy, you will be stronger and if you combine the workouts with a healthy balanced diet then you will see physical change. 

While I’m not going to promise to “help you drop 10lbs in 10 days” (it’s neither healthy nor sustainable!) I do believe it is important to set yourself specific goals to help you maintain your new habit and keep motivation high. I’d love for you to set yourself a goal of moving your body for at least 30 minutes, 5 days a week to start you off. From there you can decide how to measure your progress – whether that is in the weights you can lift, how hard you find 15 burpees or what the scale tells you!

 

I’ve gained weight since I started a couple of weeks ago! What is going on?

When you start a new type of workout your body will go through changes in the beginning. When you put your body through new types of exercise it puts stress on the muscle fibers. Your body will respond by temporary water weight gain. Your body will heal these micro tears by retaining some fluid (water). This is a short lived change in the muscle.

 

What does your program include?

My program includes 10 new workouts a week, 5 gym workouts and 5 home workouts for each weekday. 

The workouts are posted on my website. Each workout includes a video demonstration as well as a description for each exercise. 

The program also includes a new meal plan for every week day along with a grocery shopping list for the week. The meal plan consists of 5 meals for every weekday – Breakfast, Lunch, Dinner, and 2 Snacks. With a membership, you will receive access to exclusive live videos where I share live workouts, Q&A sessions, and more!

 

I’ve lost interest in other programs, what makes your program different? 

The great thing about my program is the variety of the workouts. No two workouts are ever the same which means you’re always being challenged both mentally and physically.

Did you know that if you don’t mix up your workout routine your progress will plateau? The reason is that when you perform the same exercises repeatedly, they become easier over time and your body gets used to them. Your body can adapt to a workout routine in just 6 weeks!

That’s why it’s SO important to add variety into your workouts to keep challenging yourself.

 

I’m SO busy, how can I fit your workouts in? 

You have the total flexibility to fit my workouts in either at the gym or at home. You can also choose to complete a 30 or 60 minute workout, whatever you can squeeze in.

 

 

Is your program right for me?

 

How fit do I need to be to start your program?

You can start my program no matter where you are on your fitness journey because each of my workouts can be tailored to your fitness level. The Queen Team is made up of such an amazing range of people, from fitness newbies to seasoned pros, from postpartum moms to more mature ladies. Everything can be scaled up or down.

 

I consider myself to be quite fit, will your program still challenge me?

For sure! The great thing about my program is that you can continue to increase your speed and resistance as you continue to progress. That means you will never hit a plateau and never get bored.

 

I want to improve my strength, is your program right for me?

Definitely. My program focuses on strength based movements and exercises to help you build muscle and endurance.

 

Am I too young / old?

No way! You can reach your goals at any age. My program can be scaled up or down to suit your level. However, if you are concerned, please speak to your doctor before starting. 

 

Can men do your program? 

Yes! Men can do my program too, it’s equally beneficial for both men and women.

 

 

Meal Plans

 

How do your meal plans work?

The meal plan is what I eat. As someone that cares about looking after my body, I’m mindful about my diet, and because I want this to be sustainable, I plan each weeks’ meals to be fun and have a lot of variety, just like the workouts! I optimise for recipes that are relatively low effort and use ingredients efficiently so that you can save time, money, and avoid waste.

If you are following my meal plan, then my goal is that you are learning how to eat healthy and choose balanced nutrition options because I know no-one can follow a meal plan perfectly all the time. 

Each week I’ll provide you with meals and snacks for Monday to Friday. For weekends, you can either repeat your favorite meals from the week, or you can eat other meals that fit your needs. It’s that easy!

 

What kind of recipes are in your meal plan?

I’m vegetarian, and this is the food I actually eat, so of course my meal plan is vegetarian as well. That said, in most recipes I provide an easy meat substitute if you would prefer to eat meat.

 

Do you provide a grocery shopping list?

Yes, on Friday night I post the entire next week’s meal plan so you can plan for the week ahead. I also post the grocery shopping list so that you can shop for what you need over the weekend.

 

Do I have to follow your meal plans?

No, not at all. I provided the meal plan because the QUEENTEAM asked to know what I eat and how they can learn to eat healthy too! You can choose whether you would like to follow my nutrition program exactly, adjust it to fit your specific needs and goals, or eat something else entirely. Quite a few of the Queen Team have favorite recipes that they fall back to again and again when they want something fast, healthy and nutritious. 

 

Will I still get results if I don’t follow your meal plan?

No matter what happens, my program is going to make you feel fitter, stronger and give you more energy. You will see visible results from my workouts as long as you are making sensible, balanced nutrition choices. You don’t need to follow my meal plan to do that, but I definitely recommend reading up on diet and nutrition to make sure you have the tools you need to make good choices!

 

What if I have special dietary requirements?

Because my meal plan is simply my own recipes for the week, I don’t currently offer lots of variations for different dietary requirements. If you still want to use the meal plan, I’d recommend you use it as a foundation to work from and then modify the recipes to meet your own needs e.g. substituting gluten free options. If there is ever a recipe where you can’t find a suitable substitute I’d suggest just picking another days meal or email me and I can suggest an alternative!

 

What if I don’t like the recipe, can I swap it?

Yes. I know everyone has different tastes so you can always swap a recipe you don’t like for something you prefer from another day. 

 

I have a family, can I cook the same food for them?

Yes, definitely. I want my nutrition plan to be efficient and easy to follow so my meals cater for everyone. You’ll just need to adjust the quantity of ingredients for each recipe when cooking for extra people.

 

Do I have to count calories as well?

The nutrition program is about 1500 – 1800 calories per day and all my recipes are designed to ensure you get the ideal combination of macronutrients each day, so all you have to do is enjoy it! Remember that everyone is different so depending on your goal you can follow it exactly as provided or use it as a foundation to work from.

 

Do you follow this meal plan yourself?

Yes I do! Of course sometimes I will eat out or grab something for lunch, but these really are the meals I eat myself so I know you’re going to love them.

 

Support and Community    

 

What’s the QUEENTEAM community?

The Queen Team is every single person who is part of my program, doing my workouts each day. Many of the Queen Team members share their workouts with each other using the #queenteam hashtag on Instagram and many of them are part of my Facebook group supporting and inspiring each other to live a healthier lifestyle. 

When you become part of the QUEEN TEAM you don’t just get workout buddies everyday, you get support from the most kind and loving souls I have ever known and they are SO welcoming. Many of the Queen Team have gone on to become friends “in real life” and meet up with each other offline!

When you join my program, I really encourage you to seek out other Queens on social media. Just search using the #queenteam hashtag or keep an eye out for my Instagram stories on Mondays where I feature lots of Queens every week. Finding a buddy, no matter how many miles away can be so helpful in your fitness journey.

 

What additional support is there?

Unlike other online programs, you get my full personal support and one-to-one advice whenever you need it. I provide every member with my email address, and you can email me with questions, asking for additional advice or just when you need a little extra motivational support. 

 

Payment & Subscription   

 

Will I keep being charged month-to-month?

Yes. My program is a subscription based program so you’ll automatically be charged every month unless you process a cancellation. There are no lock-in contracts so you can cancel at any time. 

 

How do I cancel my subscription?

You may cancel your subscription at any time with no additional fees. Log in to your dashboard and head over to the ‘Settings’ section. From there you will see the ‘Cancel Subscription’ button. When you cancel you will have access to your account until the end of your subscription period.

 

How much is your program?

My program is $29.99 USD per month. It is an auto renewing monthly subscription, that can be canceled at any time.

 

I’m having trouble making payment

No problem, let’s see if we can help. There are a number of reasons why your payment may have been declined. 

Please take a minute to check the following:

• Do you have enough funds in your chosen bank account?
• Did you enter the correct card number by mistake?
• Has your card expired?

Still have problems? Email us at [email protected]

 

Technical

 

I forgot my password! What should I do?

No problem. Just click on the ‘Forgot your password?’ link on the login page and you will get an email with a link to reset it. Remember to check your spam and junk folders too. And sometimes gmail puts them under the “Promotional” tab. 

 

Contact                                                                                                                                   

 

I need more help, how do I get in touch?

No problem, I’m happy to help. Please send me an email at [email protected] so that I can assist you further.